NEWS

HOLIDAY SCHEDULE

  • Wayland
    • TODAY: 6a, 7:15a, 8:30a, 3:45 Teens, 4:45p
    • TOMORROW: 6a, 7:15a, 8:30a, 4:45p
  • Acton
    • Regular Schedule Mon-Wed

WOD

“Equally Lost”

METCON

1-2-3-4-5-6-7-8-9-10
Unbroken Power Cleans
Weight: 155/105

5 Rounds
5 Strict Handstand Push Ups
10 Back Squats
Weight: 155/105

MASTERS

1-2-3-4-5-6-7-8-9-10
Unbroken Power Cleans
Weight: 155/105

5 Rounds
5 Abmat Handstand Push Ups
10 Back Squats
Weight: 135/95

MOVE

1-2-3-4-5-6-7-8-9-10
Unbroken Power Cleans
Weight: 155/105

5 Rounds
5 Bench Handstand Push Ups
10 Back Squats
Weight: 95/65

WOD GUIDANCE & GOALS
For the power clean ladder, choose a weight that is CHALLENGING to hold onto for 10 reps. For sets 1-5, take quick breaks (:03-:05), and for sets 6-10 take longer breaks (:10-:15). Time your breaks so you’re not getting to the bar too quickly, and also so you’re not waiting around too long. Use the HOOK GRIP! It’ll save your grip strength, allow you to use more weight, and hold onto the bar longer. See our Chalk Talk guidance HERE. Target 6 minutes.

For the second workout, do the handstand push ups in a row or 3/2. For the back squats, choose a weight you can get overhead and onto your back from the floor and then do 10 consecutive reps. Move quickly and target 10 minutes.

Inspired by FTW

Post Weight + Time to Comments.

HOME WOD

10 Rounds
5 Push Ups
15 Squats

ENDURANCE

10 x 10 jumping squats +100m sprint, walk back